Creatine is vastly popular in the fitness circuit. Over the years, bodybuilding enthusiasts have turned to Creatine supplements to boost their workout efficiency.
Fitness junkies say that Creatine supplements help enhance their athletic performance and also reduce post-workout recoveries. And, well, they are not wrong!
Several studies show that Creatine can boost muscle growth and workout stamina. So, what makes it so special?
First off, let’s get one thing out of the way: Creatine is not a steroid! Rather, it is an organic compound that is found in the muscle and brain tissue of vertebrates.
But, you have to ask yourself: how long does Creatine last? After all, it may not be the best idea to consume an expired supplement.
This article will help you find all the information you need to know about Creatine’s expiry date. So, if you want to stay on the safer side of using them, read on!
How Long Does Creatine Last? Does Creatine Go Bad?
The simple answer is this: Creatine does go bad!
However, on the plus side, Creatine is more stable than other similar supplements. That means they will not go bad as quickly as other dietary products.
Just like any other supplements, Creatine comes with a limited expiry date. Usually, they come with a 2-3 years expiry date (aka best-before date).
However, studies show that you can use them beyond that limited time window as well.
Other supplements like Whey can go bad in less than 6 months of opening them. The reason Creatine last longer is that it contains stable compounds like Creatine monohydrate. It does not break down easily like other compounds (even at high heat).
Of course, that may depend on how you store them. But experts say it takes a considerably long time for them to break down.
It is crucial to understand that powdered Creatine may last longer than liquid.
Unlike the powder version, liquid Creatine may begin to lose its original state as soon as it is opened. As such, it may not be a good idea to use them beyond their best before date.
Simply put, if you store Creatine in a cool and dry place, it should last you 1-2 years beyond its standard expiration date.
Liquid Creatines, on the other hand, may not last very long beyond their recommended date.
However, the recommended duration is 3 years. Irrespective of how you store them, if your Creatine is older than that, it is best to avoid consuming it.
They may still be potent and will not make you sick or have any adverse side effects if that's what you're worried about.
A new study also shows that a liquid Creatine left open in a room temperature will lose its potency in just a few days.
How to Tell if Creatine is Bad?
As mentioned before, an expired Creatine does not make you sick. However, just because you can use them does not necessarily mean you should.
You should always try to use a potent Creatine if you want to harness its maximum benefit.
Here are some ways you can check if your Creatine has gone bad or not.
Do you notice a change in its color?
The easiest way to tell if your Creatine has lost its potency is by examining any discoloration. You may see a change of color on the bits of powder. That may be due to the presence of bacteria that forms when you keep it open for several days.
Apart from the apparent change in its color, you may also notice lump formation. This development is usually due to moisture exposure. In any case, it is best to stop taking it.
Is the smell overpowering?
Another great way to tell if your Creatine is expired is to smell it. Usually, it has a neutral smell, which means you cannot smell, well, anything.
However, that changes once it loses its potency. You will notice that it has developed a strong odour. So much that it may become too overpowering. This may also be a result of bacteria formation.
If you notice such odor variation, it is a good indication that you should throw them out.
Creatine is one of the most preferred choices of workout supplements due to its exceptional benefits. It helps athletes train well and also ensures quick recoveries.
However, its biggest plus point is that it is very stable, which means it has a long shelf life.
Besides, Creatine is also considered safe for consumption even beyond its expiry date. However, it is always best if you can avoid using it after it goes rancid.
Luckily, Creatine is inexpensive, which means you should have no problem getting a new tub. To put it in a nutshell, when in doubt, discard it. Instead, get a new pack and continue working out with your mind at ease.